Approved Log Mass Building Workout Log

[Enatan]

You have a strong core. I can tell.
Very nice ab and lateral development.

Hey man thanks for the compliment

 

[Enatan]

You definitely have a thick physique and very lean.
Thanks so much for showing these pictures. It's an inspirational thing.

Thanks man

 

[Enatan]

Great job on the hamstring curls.
Thanks for making sure we could see your entire hamstring. It is massive.

Hey, thank you for all the encouragement

 

[Enatan]

Keep up the good work on this.
We want to see you continue to improve.

Hey man thanks

 

[Enatan]

Wednesday - 11/12/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 370 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 129 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 210 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 248 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 219 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 116 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 131 lb

 

[Enatan]

Friday - 13/12/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 327 lb
• HACK SQUAT - 4x20, 15, 12 - W: 387 lb
• LEG PRESS - 4x20, 15, 12 - W: 549 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 104 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 181 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 261 lb
• STANDING CALF RAISE - 4x20 - W: 302 lb

 

[Enatan]

Sunday - 15/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 241 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 128 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 144 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 136 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 78 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 148 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 149 lb
• HAMMER CURLS - 3x15 - W: 79 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 129 lb

 

[Enatan]

Monday- 16/12/2024 - WORKOUT 1 - CHEST & SHOULDERS

• INCLINE BENCH PRESS - 4x20, 15, 10, 8 - W: 226 lb
• DUMBBELL BENCH PRESS - 4x20, 15, 10, 8 - W: 124 lb
• CABLE CROSSOVER - 4x20, 15, 10, 8 - W: 180 lb
• TRICEP DIP - 4x20, 15, 10, 8
• SEATED DUMBBELL PRESS - 4x20, 15, 10, 8 - W: 103 lb
• LATERAL RAISE - 4x20, 15, 10, 8 - W: 66 lb
• MACHINE REVERSE FLY - 4x20, 15, 10, 8 - W: 179 lb

 

[Enatan]

Wednesday - 18/12/2024 - WORKOUT 2 - BACK

• DEADLIFT - 4x20, 15, 12, 10 - W: 375 lb
• ONE ARM DUMBBELL ROW - 4x20, 15, 12, 10 - W: 134 lb
• LAT PULL DOWN - 4x20, 15, 12, 10 - W: 215 lb
• T-BAR ROW - 4x20, 15, 12, 10 - W: 253 lb
• SEATED ROW - 4x20, 15, 12, 10 - W: 224 lb
• SINGLE ARM LAT PULL DOWN - 4x20, 15, 12, 10 - W: 121 lb
• HYPEREXTENSION - 4x20, 15, 12, 10
• DUMBBELL SHRUG - 4x20, 15, 12, 10 - W: 136 lb

 

[Enatan]

Friday - 20/12/2024 - WORKOUT 3 - LEGS

• BARBELL SQUAT - 4x20, 15, 12 - W: 332 lb
• HACK SQUAT - 4x20, 15, 12 - W: 392 lb
• LEG PRESS - 4x20, 15, 12 - W: 554 lb
• DUMBBELL WALKING LUNGE - 4x20, 15, 12 - W: 109 lb
• LYING LEG CURL - 4x20, 15, 12 - W: 186 lb
• SEATED CALF RAISE - 4x20, 15, 15 - W: 266 lb
• STANDING CALF RAISE - 4x20 - W: 307 lb

 

[ceo]

Bros. Nice hustle doing those hamstring curls.
Nobody likes to do them, but they're crucial.

 

[chesty]

Hack squats are something I can't do anymore.

They bother my knees too much but I'm glad you're hitting them hard.

 

[ROIDDERS]

Wow, you are strong as hell.
You do those weights like they're nothing.

 

[Ulter]

Very impressive job, man.

You have the genetics for this for sure.

 

[e2]

I can tell on those dips that you're building some incredible arms.
You're really putting in the time and the effort.

 

[2Thick]

Much respect for this training session.

I like how you start out with incline bench n then you finish with the machine reverse flies.

 

[Vadim Fedorov]

Keep up the good work, my man.
close grip bench press is very solid.

 

[wootoom]

You won't go wrong with this incredible training.

You're showing how it's done and you're making it fun.

 

[Enatan]

Sunday - 22/12/2024 - WORKOUT 4 - ARMS

• CLOSE GRIP BENCH PRESS - 4x20, 15, 10, 8 - W: 246 lb
• ONE ARM SEATED OVERHEAD TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 133 lb
• STRAIGHT BAR TRICEP EXTENSION - 4x20, 15, 10, 8 - W: 149 lb
• BARBELL PREACHER CURL - 4x20, 15, 10, 8 - W: 141 lb
• INCLINE DUMBBELL CURL - 4x20, 15, 10, 8 - W: 83 lb
• CABLE CURL - 4x20, 15, 10, 8 - W: 153 lb
• SEATED BARBELL WRIST CURL - 4x20, 15, 10, 8 - W: 154 lb
• HAMMER CURLS - 3x15 - W: 84 lb
• DUMBBELL BENCH PRESS - 4x12, 10, 8, 6 - W: 134 lb

Merry Christmas to everyone and a Happy New Year in advance. Thanks for all the comments, advice and support. Hey, I appreciate it man, cheers.

 

[Enatan]

You won't go wrong with this incredible training.

You're showing how it's done and you're making it fun.

Hey, thanks man